Screen Time
This past year we’ve been in front of screens more than ever before. We’ve seen how technology can connect us, even when we cannot connect in person, and we’ve seen how technology can help us to maintain our “normal” lives, even when it doesn’t feel normal at all. For many reasons, I think we can all thank technology.
Technology has been a huge saving grace for me this past year. Without it, I wouldn’t have been able to continue my work with clients throughout this pandemic. And yet, I’m sure it will come as no shock to you that when I signed up to be a therapist, I had no intention of spending my days in front of a computer screen. So, in honor of Screen Free Week, I decided to share a few facts with you all about technology and mental health: limiting the time you spend with technology can lead to better sleep patterns, increased awareness, decreased burnout, and improved relationships.
Increased Awareness
While COVID has made our use of technology necessary, we often turn to technology out of habit, boredom, or stress. Many of us have been unable to use our usual coping skills because they are unsafe or unavailable during this pandemic, and so technology use has become an easy go to. The thing is, technology use often seems like a good option because it allows us to numb or hide from our feelings about ourselves, the pandemic, and the world. Now don’t get me wrong, it’s natural to spend some time zoning out, but the more we get into the habit of turning from the computer screen to the tv screen to the phone screen, the less we get in the habit of checking in with ourselves.
What to do about it:
Check in with yourself. Figure out what you’re using technology for. Is it to turn off your brain? Is it habit? Are you looking for connection through social media? Ask yourself - how can I better meet my needs right now?
Practice mindfulness. When you notice yourself reaching for the TV remote or your phone, practice a grounding exercise like this one: Notice 5 things around the room that are the color blue, touch 4 things that feel soft, name 3 sounds that you hear, smell 2 things around you that are pleasant (such as a candle or flowers), and take 1 sip of water.
Better Sleep
When we have our “office” set up in our homes, or worse - our bedrooms, it means that we’re quickly made aware of a new email from our boss, or a message from a client or coworker. We’re almost always connected, and this means work-life boundaries easily get blurred and stress heightens, especially before bed. In addition, social media marketing has literally been crafted to keep us focused on an app or browsing a web page. When we stay up late to scroll, the blue light of our phone screens actually causes a delay in our brain’s production and release of melatonin. And let’s not forget that being on social media, watching tv, or sitting at your desk for work means a lot more sedentary time than you may have been used to. If we can practice stepping away from our technology it typically means more activity and movement, which leads to better sleep.
What to do about it:
Set technology boundaries with yourself. If you have an iphone, go to Screen Time in settings. Here, you can limit how much time you spend on any app of your choosing. You can also schedule Do Not Disturb to turn on in the evening, which acts as a reminder to stay away from your phone.
Form a new habit. Instead of scrolling on your phone before bedtime, try going on a light walk or have some non-caffeinated tea while reading a book.
Decreased Burnout
Have you ever heard of task switching? Well, task switching is our ability to shift attention from one task to another. While it’s incredibly helpful to us in our fast-paced world, the constant switching back and forth from work to our text messages to our roommates (or pets or children) means that it takes more time for us to complete tasks, that we’re more likely to make errors, and that we’re more easily drained. Just having a phone nearby, even if you aren’t checking it, lessens your focus solely because we’re so used to being available all the time that it actually takes effort for us to not check it.
What to do about it:
Try batch processing. What is that? Batch processing means choosing a time or times throughout the day to go through your notifications and respond to what’s important. That might mean only checking social media in the morning and in the evening. Or only combing through your work emails on the hour, rather than every time you hear the ding of a new notification.
Alter the ways you use technology. Rather than find connection by scrolling on social media, try calling a friend. Rather than turning on a TV show, try a podcast.
Deeper Relationships
The more time we spend on technology, the worse we get at connecting and empathizing with others in real life. Consider all of the small social interactions we miss out on if we’re too focused on our phones - chatting with a stranger on the bus, small talk with a cashier, or getting to pet a dog on your walk. We often miss out on these moments of connection because we’re using our phones to entertain us through the mundane parts of life, like commuting or running errands. Additionally, when we’re attached to our screens while spending time with others, we’re less likely to engage in deep, vulnerable conversations because trust, empathy, and undivided attention are lacking.
What to do about it:
Go on a technology cleanse. See what it’s like to avoid screens for a day. If that’s too big of an ask, see what it’s like to try one activity technology-free.
Try journaling. Technology doesn’t just impact your relationship with others, it also impacts your relationship with yourself. Write about whatever comes up for you when you want to mindlessly reach for the tv remote or your phone.
Want to learn more about unplugging from technology? Check out www.screenfree.org for more tips, activities, and resources to unplug during this Screen Free week and later on!